Are Eggs Good for People With Diabetes? What You Need to Know
DiabetesType 2 Diabetes

Are Eggs Good for People With Diabetes?

Are Eggs Good for People With Diabetes?
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Updated on March 23, 2026
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Despite their longstanding reputation as a high-cholesterol food, eggs have reemerged as a dietitian favorite — even for people with diabetes.

“We’re getting away from limiting eggs in the diet of people with diabetes, as their benefits are quite extensive,” says Elizabeth Ebner, RD, CDCES, a clinical dietitian with Hackensack Meridian Health in Fair Haven, New Jersey. “They’re considered a high biological value protein, which means they provide all the amino acids required in the body.” When a protein source contains all essential amino acids in the right proportion, the body processes the macronutrient efficiently.

Explore how eating eggs can impact your overall health when you have diabetes, plus expert advice on the best ways to incorporate eggs into a diabetes-friendly diet.

Eggs and Cholesterol: What Changed?

The dietary cholesterol found in egg yolks was once cause for concern among people with diabetes. The health condition puts you at an increased risk of heart issues, and high blood cholesterol levels are considered as a contributing factor to heart disease.

However, newer research suggests that the relationship between how much cholesterol a person consumes and their blood cholesterol levels isn’t as strong as once thought.

 In recent years, the American Diabetes Association and the American Heart Association removed their dietary cholesterol guidelines, no longer placing a limit on dietary cholesterol.

In addition to cholesterol, one large egg contains 4.35 grams (g) of fat.

 Most of this fat is healthy polyunsaturated and monounsaturated fat.

 However, one egg also contains 1.6 g of less-healthy saturated fat, nearly 8 percent of your daily allowance if you eat 2,000 calories a day.

 Since saturated fat can raise blood cholesterol levels and put you at a higher risk for heart disease, eat egg yolks in moderation, as they contain most of the saturated fat found in eggs.

If you need to lower your blood cholesterol levels, keep your saturated fat consumption to no more than 5 to 6 percent of your total daily caloric intake.

 Consume a maximum of 11 to 13 g of saturated fat each day if you eat a 2,000-calorie diet.

Benefits of Eating Eggs When You Have Diabetes

Many registered dietitian-nutritionists recommend eating eggs if you have diabetes, since they’re satiating and can support efforts to lose weight or maintain a healthy weight, which in turn can reduce insulin resistance.

One egg contains 6 g of protein, which is why Ebner considers eggs a good, inexpensive source of the important macronutrient.

 Due to their protein and healthy fat content, eggs may help support weight loss efforts when part of a calorie-restricted diet, which can further aid diabetes management.

Additionally, eating protein and carbohydrates together may delay the impact of carbohydrates on blood sugar, says Ebner. “I always use the analogy that the protein is like the seat belt to the carbohydrate — it kind of holds it back and slows it down a bit from spiking the sugar,” she says.

With that said, it’s still important to monitor your carbohydrate intake and observe how certain foods affect your blood sugar. No matter what nutrients you combine them with, carbohydrates are digested as sugar, which raises blood sugar levels.

How Eating Eggs May Affect Type 2 Diabetes Risk

Most studies exploring the connection between egg consumption and diabetes risk are observational, meaning they don’t prove a cause-and-effect relationship. Moreover, the majority of research on the topic suggests that a moderate amount of eggs in a diet has no association with diabetes one way or the other.

Experts agree that you don’t need to ban eggs from your diet, but they do recommend eating them in moderation.

“I usually incorporate an egg every other day when I’m writing a meal plan [for someone with diabetes],” says Ebner, adding that there’s no need to limit the amount of egg whites you eat because they’re predominantly composed of protein (about 3.64 g per egg) and low in fat.

Ebner also recommends sticking to egg whites and avoiding egg yolks altogether if you take large doses of statins or have a strong family history of heart disease. A person with diabetes is twice as likely to have heart disease or a stroke as someone without diabetes.

The Best Ways to Prepare or Order Eggs When Managing Diabetes

How you prepare your eggs can affect how diabetes-friendly they are. When you’re cooking eggs at home, use an olive oil spray instead of butter for its heart-health benefits. Then prep them in whatever style you like — scrambled, over easy, or sunny-side up.

When you’re dining out for breakfast, Ebner recommends ordering a poached egg because it’s cooked in water without additional fat. Alternatively, order egg whites. “At diners, eggs are often mixed with pancake batter to make them fluffy,” says Ebner. “I tell patients to ask for egg whites when they’re at a diner so they aren’t adding carbohydrates.”

Feel free to load up your eggs with vegetables — leafy greens, onions, and mushrooms are all good choices, says Ebner.

And when it comes to adding cheese, the sharper, the better. “I recommend you get the strongest cheese you can tolerate — a really hard, sharp cheddar or maybe Parmesan — and finely grate it into the egg,” she says. “It’s so strong you don’t need much of it, so a tablespoon would probably be plenty.” Adding cheese in moderation can also help keep your saturated fat consumption in check.

As for salt, it’s okay to add a pinch if it makes the eggs taste better to you. Just don’t load up on both cheese and salt, because cheese is already salty enough, says Ebner.

The Takeaway

  • Eggs are highly recommended by registered dietitian-nutritionists for people with diabetes because they’re a valuable protein source that contains all essential amino acids and healthy fats, promoting satiety and supporting healthy weight management.
  • While eggs were previously restricted due to cholesterol concerns, modern research shows that the link between dietary cholesterol and blood cholesterol is weak, leading major health organizations to remove specific daily cholesterol limits.
  • The protein in eggs helps slow down digestion and prevent sharp spikes in blood sugar levels after meals, which is particularly helpful for people with diabetes.
  • Experts suggest eating eggs in moderation (or sticking to egg whites if your heart disease risk is high) and preparing them with heart-healthy oils or by poaching to avoid unnecessary saturated fat and hidden carbohydrates.

Resources We Trust

EDITORIAL SOURCES
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Moira Lawler

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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